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Luka Fantela

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25.01.2022 . Since experiencing chronic back pain almost 7 years ago, starting and completing my graduate studies in Chiropractic and now working with people daily who are experiencing a similar predicament as I had... . Ive picked up a few insights along the way and decided to blog about them (as you do!) (Blog link in bio)... . Here are my reflections in a nutshell: . 1. A great therapist should be building you up, not breaking you down . 2. If your therapist is more invested in your health than you are, something is terribly wrong . 3. Your recovery is going to be like a rollercoaster . 4. Your diagnosis isnt going to be as specific as youd like, but it doesnt have to be . #chronicbackpain #chiro #chiropractic #chronicpain #persistantpain #movementismedicine #therapist #healthcare #health #fitness #wellbeing #wellness #active #blog See more

25.01.2022 Do you think your weak 'core' or hips could be contributing to your back pain? . Here are some of my go-to exercises for strengthening up the trunk muscles and hip stabilisers . Give them a go next time your training!... . #exercise #gym #rehabilitation #backpain #strengthtraining #coreworkout #chiro #chiropractic #spinehealth #spinecare See more

23.01.2022 +MYTH #3 of the Back Pain Series+ Experiencing back pain means you must be doing and/or have done some harmful damage to your back Another old, common and popular belief that has persisted for quite some time, but the reality is, it simply does not reflect what we see in the majority of back pain sufferers.... The problem with the belief is that it typically results in a passive approach to back care, a cessation of meaningful activities and impaired recovery of the very thing you are worried about in the first place.

23.01.2022 "Physical activity was no longer the medicine of the masses but the privilege of elite athletes." What happened? Read on to discover some less than obvious exercise facts

23.01.2022 Are you giving your daily meals the full attention they deserve? Or are eating while distracted by social media or watching TV? "Results suggest there is a beneficial association between mindful eating and weight loss" - Catharine Paddock PhD

22.01.2022 No time to be healthy? https://balancemyhealth.com.au//staying-healthy-and-fit-ev

22.01.2022 Thanks @jevnehelse for sharing! Are these abnormal findings more normal than we have previously believed? . Research now suggests that these disc bulges, protrusion & degenerations seen on imaging are commonly found in the symptom-free population too, and may in fact, be just a normal part of life! . #chiro #physio #chiropractic #physiotherapy #backpain #spine #sportsmedicine #sportsinjury #rehabilitation #evidencebased #exercisetherapy

21.01.2022 Stretching 101: How to do it right (LINK IN BIO) . Stretching has the potential to improve range of motion, movement quality and preparation for activity. . Here are some of the common mistakes I see when people attempt to stretch:... . Mistake #1: Performing a stretch that's simply too intense . Mistake #2: Not holding a static stretch for long enough . Mistake #3: Not relaxing the body while stretching . Mistake #4: Stretching prior to activity . Read the full article to get my stretching recommendations. . #chiropractic #stretching #mobilising #flexibility #movement #exercise #training #performance #painfree #sports #injury #chiro #muscle #strength #gym See more

21.01.2022 Think your stable and cushioned shoe is protecting you from injury? http://blogs.bmj.com/bjsm/2017/03/19/7183/

21.01.2022 [ Teaching Yourself Everyday Happiness ] Can you teach your brain to function differently? Are you consistently feeling anxious or demotivated?... If you find you constantly sabotage yourself with negative self-talk, maybe some self-guided positive imagery training is the go!

20.01.2022 Want to know some of the benefits of running on your body? . Well here is 71 backed by science! . #movement #exercise #run #running #runners #active #fitness #healthy #wellness #chiro #sports

19.01.2022 +The Back Pain Myth Series+ MYTH #2 Bending, lifting and loading the spine is bad for me... While it may seem completely logical to protect your back when you experience back pain, but the truth is, its imperative that you do expose yourself to these movements to develop the confidence, flexibility and strength to do what the back was intended and designed to do! Avoiding to do so will only limit your day-to-day activities and delay your road to recovery.

19.01.2022 Back pain is undeniably a growing major issue not just at home in #Australia but across the globe Worldwide, #lowbackpain is now the leading cause of #disability and the burden is only increasing. Living in this #digital age, with more information than ever at our fingertips, it is important to remain critical and decipher the enormous information thrown at us.... Back pain information is no different, with common misconceptions and beliefs still being conveyed despite inadequate and unsubstantiated evidence to support them. Here are just some of them: #1: 'You are not your x-ray, MRI or CT report' What we now know: - These findings are poorly linked with the majority of back pain sufferers - These findings are also common in people with NO pain at all - These changes are now being likened to grey hairs & wrinkles of the spine #2: 'Bending, lifting and loading is back for our backs' What we now know: - Our back is in fact designed to bend - Our back gets STRONGER with repeated lifting and loading activities #3: 'Feeling pain means I must be doing damage' What we now know: - Pain is a POOR indicator of the amount of damage we have actually done - We can have HIGH levels of pain and sensitivity and very little damage at all To be continued... #backpain #lowbackpain #global #disability #healthcare #chiro #chiropractic #bestpractice #evidencebased #spinecare #spinehealth #exercise #rehabilitation #wellness

18.01.2022 Food is much more than just calories, whether you consume heavily processed foods or eat whole foods may have a completely different effect on the body and how the body responds to the food you give it... Be smart with your food choices, eat real food!

16.01.2022 "Dont feel defeated by the pressures of daily life. Get in control of your stress before it takes control of you" Understand how chronic stress affects the function and structure of your brain!

16.01.2022 More often than not, that exercise, activity or movement that got you into trouble can be the exercise, activity or movement that will get you out! . My story: As a self-proclaimed runner, I too faced the devastation of not being able to do that very activity I loved to do because of a problematic foot. This period spanned around 4 months of impaired to very little in running attempts. . You might be asking, how do I recover from that?... . I ran. . Albeit slowly at first, on grass terrain (not sure if that had any impact other than it felt softer), and for shorter distances than I would have liked... . But I ran! . Greg Lehman is an absolute pioneer in the Chiropractic, Physiotherapy and pretty much anything that involves getting people out of pain and back doing the things they love worlds. . He recently published a nice blog covering this exact dilemma I had faced. . Heres a quick summary: . 1. Find what you can currently do and do that 2. Slowly progress from this 3. Avoid aggravating types of runs temporarily (speed, hills, very slow jogging) bt then add them back in slowly when your symptoms are stable or getting better 4. Be flexible. Understand progression is not always linear. Its OK to take plateau weeks and easy days 5. Add in other types of training to make it worthwhile (speed walks, hill walks, shiffling, skipping, dynamic warm ups etc) 6. Know that its OK to poke into pain but sometimes it is worth backing off. i.e. Dont be stupid . http://www.greglehman.ca//running-is-rehab-the-doing-is-th . #running #movementismedicine #rehab #exercise #activecare #chiro #physio #pioneer #strengthtraining #muscledevelopment #performance #sprinting #recovery See more

16.01.2022 #Overtraining or under-recovering? . I recently listened to an insightful interview on #BJSM discussing the #science of #recovery with Christie Aschwanden. . Here are some quick takeaways from the interview:... . 1. #Sleep is a big one - Theres no way around it, everyone needs sleep! - Only a rare few have a genetic trait that allows them to get away as short sleepers (~6 hours per night) - Most people not getting enough sleep actually just have a reduced ability to notice their impairments or are well adapted at getting around those impairments. . 2. Managing #stress well - Stress impairs recovery rate and time - Stress enhances injury risk - Finding a way to manage #psychological and #life stress is essential . 3. Finding a daily #relaxation routine - Make it a daily priority - Recovery = relax & restoration - Put your feet up, take a breath and take a moment to do nothing . Check out the full episode at https://podcasts.apple.com/au/podcast/bjsm/id330966919 . #recovery #scienceofrecovery #overtraining #underrecovery #sportsmedicine #sportsinjury #stress #exercise #athletes #training #chiro #physio #chiropractic #physiotherapy #pinnaclehealthgroup See more

15.01.2022 Stimulation of your vagus nerve could be as easy as breathing (prolonged and deep). Outcomes associated include reduced stress and anxiety levels. Get breathing deeply people! https://www.psychologytoday.com//vagus-nerve-stimulation-d

15.01.2022 "Don't feel defeated by the pressures of daily life. Get in control of your stress before it takes control of you" Understand how chronic stress affects the function and structure of your brain!

15.01.2022 [ Can Being an Early Riser Be Healthier For You? ] A link between your biological clock and your healthy eating habits has been found. Are your sleeping patterns associated with more frequent eating and unhealthier food choices?

15.01.2022 +The Back Pain Myth Series+ MYTH #2 'Bending, lifting and loading the spine is bad for me'... While it may seem completely logical to protect your back when you experience back pain, but the truth is, it's imperative that you do expose yourself to these movements to develop the confidence, flexibility and strength to do what the back was intended and designed to do! Avoiding to do so will only limit your day-to-day activities and delay your road to recovery.

14.01.2022 [ Preparing Yourself For Life ] Im not talking about Meal Preparation, Measuring and Weighing everything that enters you mouth or Counting Calories all day. Ive been there and that stuff sucks! Im talking about creating success habits that will help you for the rest of your life - That you can take with you where ever, when ever!... Ill be honest with you - Without these proper habits in place, the chances are youre going to fail time and time again... Establishing success habits will allow you Lifestyle flexibility, they save you time and allow you to enjoy the foods you love the most in moderation. Find out more about developing success habits for life at www.balancemyhealth.com.au

14.01.2022 Back Pain Myth #4 'This back pain I'm experiencing, it's all in my head' A cringe-worthy, unhelpful and poorly communicated belief around back pain.... Although this is often from a place of positive and good intent from the caring therapist, however, being on the receiving end as a patient, it is often unhelpful hearing this without the entire context and understanding of the problem. . #backpain #chiro #chiropractic #physio #physiotherapy #personaltrainer #biopsychosocial #spine #spinecare #spinehealth #rehab #rehabilitation #exercise

14.01.2022 Back Pain Myths #6: 'It is essential I keep my core engaged and back straight at all times' While this does sound like some sound advice to protect and prevent back pain...... However, what we know, that when we engage the muscles that stiffen up our spine, we actually increase the load going through our spinal structures. This can be an issue if our spine is already sensitive in the first place! While having a stiff spine might be beneficial when picking up a considerable load off the ground (e.g. a heavy deadlift), this isn't entirely necessary for everyday bending and lifting tasks (e.g. picking up a pencil from the ground). #back pain #chiro #chiropractic #physio #physiotherapy #spinecare #spinehealth #xray #ct #mri #evidencebased #physicalassessment #chronicpain #persistantpain #core #strengthtraining #exercise #badadvice

14.01.2022 7 surprising benefits of incorporating some exercise in your life... http://time.com/4474874/exercise-fitness-workouts/

14.01.2022 Work life stressing you out? https://balancemyhealth.com.au//how-to-eliminate-work-rela

14.01.2022 . Managing chronic pain is no easy feat, ask just about anyone suffering with long standing pain. A common feature of chronic pain are the constant flare-ups we experience when we over-do it in our everyday lives... . From my very own experience, I constantly found myself pushing the boundaries a little too much, especially in the gym where I was probably exercising my ego rather than my body.... . I now use some simple phrases to remind myself and others when exploring our limitations in regards to pain and sensitivity levels... . In the words of Mike Stewart - "Go to it, not through it" . Or . Greg Lehman - "You can poke the bear, but just dont hump the sh#t out of it" . So if you find yourself experiencing these ever recurring pain episodes or flare-ups try these 4 strategies: . 1. Understanding and exploring your own limitations and aggravating movements . 2. Setting some boundaries to temporarily reduce these aggravating movements . 3. Slowly, gradually and progressively introduce these movements back into your everyday life . 4. Remember just how amazingly adaptable the human body is, all you need to do is give it a reason and the time to change :) . https://www.irishtimes.com//understanding-your-limits-key- . #chronicpain #painmanagement #exercise #exerciseismedicine #movementismedicine #training #fitness #strength #chiro #chiropractic #physio #PT See more

13.01.2022 To adjust or not to adjust!? . Spinal manipulative therapy (SMT) or adjusting, has been commonplace for Chiropractors in the management of chronic low back pain for some time. . A recent literature review by the BMJ, examined and compared SMT to recommended therapies for pain, function and incidence of adverse events.... . Here are some of their findings: . "SMT had similar effects to recommended therapies for chronic low back pain, although it seems to be better for short-term improvement in function" . "The body of evidence suggests that benign adverse events are common and serious adverse events are rare" . #chiropractic #chroniclowbackpain #adjustment #spinecare #spinehealth #evidencebased #manualtherapy #pain #function #movement #motion #sports #injury See more

13.01.2022 +MYTH #3 of the Back Pain Series+ 'Experiencing back pain means you must be doing and/or have done some harmful damage to your back' Another old, common and popular belief that has persisted for quite some time, but the reality is, it simply does not reflect what we see in the majority of back pain sufferers.... The problem with the belief is that it typically results in a passive approach to back care, a cessation of meaningful activities and impaired recovery of the very thing you are worried about in the first place.

13.01.2022 Struggling to manage your stress levels? Try talking to yourself in the third person. The researcher suggests talking to yourself in the third person rather than the first person allows you to distance yourself from your stressful experience, which can be useful in regulating your emotional response... Give it a try next time!

10.01.2022 Back Pain Myth Series #7: Medication use and back pain relief If you haven't been hiding under a rock for the past year or so, you would know of or at least have heard of the growing global issue of opioid medication usage and pain management.... What we know about opioids: - They are addictive in nature - They carry significant associated health risks - They show a similar level of effectiveness to non-opioid drugs (e.g. NSAIDs) - They can suppress the body's natural opioid system with long-term use Please note, it's important to have a discussion with your GP or pharmacist about medication use, as this can be a stepping stone for self-managing pain levels before attempting long-term, active and independent strategies. #backpain #backpainrelief #medication #opioids #chronicpain #chiro #chiropractic #physio #physiotherapy #physicaltherapy #spinecare #spinehealth

10.01.2022 Does your muscle strength affect your disability later on in life? . An interesting article in the BJSM indicating the strong relationship between adolescent muscular weakness and disability later in life. . The study followed over 1.2 million+ men over 30 years, from adolescence well into adulthood.... . Not only does a higher level of disability have a great impact on a #personal level, but also the #societal and #economical level due to lost #productivity. . What did they find? . - Adolescent muscular weakness and adult disability were strongly associated . - A combination of muscular weakness, low aerobic fitness and/or being obese were the greatest risk factors for disability later in life . - Moderate to high levels of muscular strength were associated with lower disability later in life across different BMI categories . - Promotion of muscular strength and aerobic fitness needs to be prioritised in our youth . Would you like to find out some ways to improve muscular strength & reduce the chances of disability in later life? . Shoot me a DM . #exercise #fitness #sports #lifelong #health #strong #strength #personaltraining #gym #running #training #chiro #physio #exercisephysiology #muscle See more

09.01.2022 +The Back Pain Myths Series+ I'd like to introduce my latest video series on back pain and the myths encompassing it. More often than not, I'm sure you've come across a number of these myths, whether you've heard them first hand or know of someone who has. I'll be diving into a different myth each week to give you more informed, updated and evidence based information surrounding the common yet perplexing problem affecting many Australians and others globally.... Myth #1, we will be discussing the beliefs around imaging and scanning in back pain. What back pain myths have you come across?

07.01.2022 Most people understand the great benefits exercise has on the body but what about the brain? Exercise, especially aerobic exercise, has the capacity to boost brain function, increase brain volume and prevent diminishing changes down the road... Just another reason to get those sneakers on today!

07.01.2022 Do you think your weak core or hips could be contributing to your back pain? . Here are some of my go-to exercises for strengthening up the trunk muscles and hip stabilisers . Give them a go next time your training!... . #exercise #gym #rehabilitation #backpain #strengthtraining #coreworkout #chiro #chiropractic #spinehealth #spinecare See more

04.01.2022 Life just wouldn't be the same without our liquid gold, coffee... Not only do we love the taste and the energy boosting properties, coffee also has an array of other health benefits you might not be all aware of... Check the article to find out what coffee benefits you're getting with each cup!

04.01.2022 This Wednesday, Ill be joining Jack Knives Personal Training and the Jetts Docklands team, talking all things injury, posture and exercise! Looking forward to it!

04.01.2022 . Have you ever wondered if or how strength training might help your running? . Strength training has been shown to assist runners in multiple ways, some of which include:... . 1. Improving running economy 2. Improving running performance 3. Reducing the likelihood of injury . Have a read and find out how strength training can take your running to the next level . www.pinnaclehealthgroup.com.au/3-reasons-why-strength-trai/ . #running #strengthtraining #exercise #training #gym #runners #runnersworld #runningeconomy #runningperformance #runninginjury #chiro #chiropractic #sports #resistancetraining See more

04.01.2022 My journey as a Chiropractor -- I had suffered from chronic back pain during my late teenage years following an accident. This was a real low point in my life, often leaving me feeling vulnerable, helpless & having little control over my very own situation. -- What once seemed an insurmountable obstacle and never ending problem, had lead me down a path (one that I probably may not have even ventured down) to becoming a practitioner with a strong passion and desire to help oth...ers facing similar problems. -- Now I know with the appropriate care, guidance and reassurance, chronic back pain doesn't have to be a life consuming condition that it can sometimes appear to be. #backpain #chiro #chiropractic #chronicpain #education #healthcare #pinnaclehealthgroup #rehab #sportsmedicine #strengthtraining #exercise #sportsinjury #spinecare #spinehealth

04.01.2022 This Wednesday, I'll be joining Jack Knives Personal Training and the Jetts Docklands team, talking all things injury, posture and exercise! Looking forward to it!

03.01.2022 Are you a Student or Early Career Allied Health Professional? Kennedy Lay and the TCE team are hosting an epic #breakthrough2019 networking event, connecting students and new graduates with future employers!... And its free! Use the link below to find out more or to get your ticket. #physio #chiro #osteo #pod #netoworking

03.01.2022 How well do you move? . The single leg stance assessment, is a great test of body awareness, balance and hip stability which replicates the demands of single leg sports/activities like running, jumping and cutting tasks. . Common faults when performing the movement include:... . 1. not being able to maintain a neutral levelled pelvis/hip position when transitioning from a double leg to single leg position 2. allowing the trunk to sway over or away from the tested hip. . #movement #movementismedicine #movementassessment #running #jumping #sportsinjury #exercisetherapy #rehabilitation #sportsmedicine #movewellmoveoften #strength #endurance See more

03.01.2022 Funny how this is typically the case... No exception being in your health related goals!

03.01.2022 "Compared with eating earlier in the day, eating later can have a negative impact on weight control, fat metabolism, and energy usage" Are you sabotaging your weight loss goals with less than optimal eating patterns? Maybe restricting calorie intake later on in the day (not overall) may aid in your weight loss attempts!

02.01.2022 Life just wouldnt be the same without our liquid gold, coffee... Not only do we love the taste and the energy boosting properties, coffee also has an array of other health benefits you might not be all aware of... Check the article to find out what coffee benefits youre getting with each cup!

02.01.2022 +The Back Pain Myths Series+ Id like to introduce my latest video series on back pain and the myths encompassing it. More often than not, Im sure youve come across a number of these myths, whether youve heard them first hand or know of someone who has. Ill be diving into a different myth each week to give you more informed, updated and evidence based information surrounding the common yet perplexing problem affecting many Australians and others globally.... Myth #1, we will be discussing the beliefs around imaging and scanning in back pain. What back pain myths have you come across?

02.01.2022 How is exercise impacting your brain? http://time.com/4752846/exercise-brain-health/

01.01.2022 Hello everyone! It has been a while since I've been active on this page but that's about to change... I would like to announce a re-branding of this page, formally known as 'Balance My Health', to a new and more accurate reflection of myself, my brand and the content I will be providing going forward.... I will be re-naming this page to 'Luka Fantela - Chiropractor'. I look forward to sharing my journey and knowledge as a health therapist with you. Yours in health, Luka

01.01.2022 . I had a great time down at Jetts Docklands talking all things exercise, injuries and posture with such a fit bunch of people. It was wonderful to see how active the gym was during these cold winter months! . Thanks @jack.knives and @jettsdocklands for making this happen!... . #gym #exercise #sportsinjuries #posture #strength #jetts #chiropractic #exercisetherapy #physicaltherapy #physiotherapy #docklands #melbourne #personaltrainer See more

01.01.2022 Hello everyone! It has been a while since Ive been active on this page but thats about to change... I would like to announce a re-branding of this page, formally known as Balance My Health, to a new and more accurate reflection of myself, my brand and the content I will be providing going forward.... I will be re-naming this page to Luka Fantela - Chiropractor. I look forward to sharing my journey and knowledge as a health therapist with you. Yours in health, Luka